Cholesterol is a waxy, fat-like substance essential for cell membrane formation and transported in the blood of all animals. A healthy body requires adequate cholesterol, as it plays a vital role in cell building, protecting nerve cells, and producing vitamins and hormones. The human body primarily contains two types of cholesterol: High-Density Lipoprotein (HDL), often called ‘good cholesterol,’ and Low-Density Lipoprotein (LDL), known as ‘bad cholesterol.’ High levels of LDL cholesterol significantly increase the risk of heart disease, whereas HDL helps remove bad cholesterol from your bloodstream by carrying it to the liver for excretion. Therefore, maintaining healthy cholesterol levels becomes increasingly important with age, particularly for individuals over 40, as elevated cholesterol is a major contributor to heart-related issues.

While numerous medications are available to lower cholesterol, dietary changes play a crucial role and offer a natural pathway to manage it. Incorporating specific foods into your diet can naturally help reduce cholesterol levels. For instance, spinach is an excellent source of lutein, folate, and fiber—all beneficial for heart health and known to help reduce plaque buildup in arteries. Consuming a bowl of oats daily provides 1 to 2 grams of soluble fiber, which is effective in lowering cholesterol. Eggplant is rich in dietary fiber, improving blood cholesterol levels and reducing the risk of heart disease, stroke, obesity, and type 2 diabetes. Furthermore, eating two apples daily can decrease both total and bad cholesterol levels, and also reduce triglyceride levels. The polyphenols present in apples can also positively impact cholesterol levels. These natural foods can contribute significantly to maintaining a healthy heart.